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new arms and old shoulder abs and back

Posted on: 2012/03/05, 06:13 PM
 
Arms and lying triceps extension.  This is done with 75% of my normal 3 sets of 10 reps and in place of that routine. 35 is my max x 10 reps right now so 35x 75% = 26.75. So I'm starting with 25 lbs

seated dumbbell curls 
1   rep    1   second   rest
2   reps  2   seconds rest
3   reps  3   seconds rest
4   reps  4   seconds rest
5   reps  5   seconds rest
6   reps  6   seconds rest
7   reps  7   seconds rest
8   reps  8   seconds rest
9   reps  9   seconds rest
10 reps 10 seconds rest

Lying triceps extensions

1   rep    1   second   rest
2   reps  2   seconds rest
3   reps  3   seconds rest
4   reps  4   seconds rest
5   reps  5   seconds rest
6   reps  6   seconds rest
7   reps  7   seconds rest
8   reps  8   seconds rest
9   reps  9   seconds rest
10 reps 10 seconds rest

crunches  10x 15lbs  10x20 lbs 10x25 lbs

lying side leg tucks 3 sets of 10

lying side leg raises 3 sets of 10

back hypers  10x 15lbs  10x20 lbs 10x25 lbs

super man 3 sets one minute

lying leg tucks

I typed this before the routine. I expect to be very shaky after this. I'll make a comment if I alter what I've set up here.

Comments

  • kchuskey kchuskey 2012/03/05
    That's some good circuit work there! I bet your arms are burning that good burn. Keep it up...I may have to adopt this...as I like the look of it.
  • [Former member] 2012/03/05
    I was right. My arms are wasted.
  • [Former member] 2012/03/05
    Okay, I had to finish the last right hand curl set with 20 lbs. I finished left hand curls and extensions with the full weight. I also forgot today was shoulder day. So add forward, lateral and bent over dumbbell raises 10x3,5,10 along with rotator cuff routine and dumbbell seated press 10x30,35,40. Posted arm picture in profile and will post results in 45 days or April 20.